Sage's Boston Prep VO2 Max

Workout - Sage's Boston Prep VO2 Max

• 12min @ 6'15''/km
• 5 lots of:
  • 100m @ 2'30''/km
  • 1min @ 7'30''/km
• 6 lots of:
  • 1.0km @ 4'30''/km
  • 2min @ 7'00''/km
• 12min @ 7'00''/km

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Here’s an overview of This workout was BRUTAL! from Vo2maxProductions. This breakdown walks you through the workout so you can run it today. Watch the full video for more detail.

Key points

• A classic VO2-max interval workout that spikes heart rate, triggers a strong lactate stimulus, and improves running economy faster than marathon-pace training.
• Running at altitude (~7,000 ft) with wind resistance makes the pace feel harder, so go by effort rather than chasing clock times.
• Focus on leg turnover, stride extension, and hip drive. Aim for a high cadence (170-180 spm) to prevent over-striding.
• Add a few strides before the main set to wake up the neuromuscular system.

Workout example (track-based, 1 km repeats):

1. Warm-up: 10-12 minutes easy jogging, then 4-6 × 100 m strides.
2. Main set: 6 × 1 km (about 2.5 laps on a 400 m track) at a hard-yet-sustainable VO2-max intensity (around 300-320 m/min at sea level).
   • Recovery: 2 minutes easy jogging (~200 m) between repeats.
3. Cool-down: 8-10 minutes easy jogging, then a few relaxed strides.

Tip: when conditions make the pace feel too hard, shorten the interval (say, 800 m) or extend recovery. The point is holding a high heart rate and quick leg turnover. Clock time takes a back seat.

Closing note Try this VO2-max session and adjust distances and recovery to your fitness in the Pacing app.

References

• ⚠️This workout was BRUTAL! ☠ 🏃🏻‍♂️🙌 Boston Marathon 2025 Training w/ Sage Canaday - YouTube (YouTube Video)